Training Log Archive: bbrooke

- Dynamic stretching to warm up.

- For time:

Row 1000m
Run 1 mile
Burpees x 40
Row 750m
Run 800m
Burpees x 20
Row 500m
Run 400m
Burpees x 10

36:42

- Jump-rope, rowing, dynamic stretching, Burgener warm-up, etc.

- Warm-up on snatch movement with increasing weight.

- Today's workout was the first in a six-week, international CrossFit competition. I have no delusions about doing well in the competition, but our coaches really encouraged everyone at the gym to sign up -- and it only cost $10.

This week's competition workout was: as many rounds as possible in 10 minutes of double-unders x 30 / power snatch x 15.

The prescribed weight for women was 55#, which is pretty light for most people but close to my one-rep max (65#). Also, I really suck at double-unders. So, I had the ambitious goal of completing one round. :-P

It turned out that the power snatch was really "ground to overhead", meaning a clean-and-jerk would still count, and I can do those pretty easily with 55#.

I completed two rounds + five double unders. My lack of double-under skillz really slowed me down...but it was fun.

A girl from my gym (Samantha) completed seven rounds + 30 double-unders, placing her fourth overall in the entire worldwide competition. Wow!

Samantha G.:

- 500m jog, lots of dynamic stretching, and squats to warm up.

- 35# deadliftts, power cleans, front squats, and presses to warm up.

- Thruster warm-up with increasing weight.

- "Fran" workout, for time: 21-15-9 reps of thrusters and kipping pull-ups. Prescribed weight for women was 65#, and I struggled through with 55#. My time was 11:40, second or third slowest of the entire day. Whatever.

- 500m walk to cool down.

Spent lots of hours working on RMOC web stuff and never made it outside to do anything, even though the weather was pretty nice.